Dangerfood: Breakfast Cereal

Dangerfood: Breakfast Cereal

How's this for a scary fact: More than half of cereals marketed to kids have more sugar than three Chips Ahoy cookies in just one cup. And sugar's not the only problem— seemingly healthy options like Raisin Bran can add nearly 15 percent of the daily value of sodium before it’s even lunchtime.

Get (Ce)real—The Need-to-Know

The first hurdle when it comes to breakfast cereal is eating only one serving. One serving of Frosted Mini Wheats is just 175 calories. So why not dive right in? Take a second look for an easy answer— that serving is just five biscuits, making it easy to double (if not triple) that 175 calories in one breakfast. Plus, studies show serving sizes and bowls have grown in recent decades, upping that calorie count even more Expanding portion sizes in the US marketplace: implications for nutrition counseling. Young, L.R., Nestle, M. Department of Nutrition and Food Studies, New York University, NY. Journal of the American Dietetic Association, 2003 Feb;103(2):231-4..

The USDA recommends reserving that daily allotment of sugar for nutrient-dense foods that rely on some sweetness for palatability. And (drum roll please) whole grain cereals are one such food! In other words, if sugar’s the only way to choke down whole-grain cereal, it’s not nearly as bad as sugar-packed, refined-grain cereal. Look for at least 3 grams of fiber per serving to stay fuller longer, and count on cereals with dried fruit having slightly more natural sugars. Avoid boxes that list sugar high on the ingredient list, including catchphrases like high fructose corn syrup, honey, brown sugar, and dextrose—the higher on the list, the more in the box!